Thanks for sending me your personal updates/encouragement - many of you have sent me notes or called me around your progress on the nutrition/exercise fronts, really humbled by some of the results, most have already dropped 8-12 pounds in the first month with even minor adoption of some of the baseline principles, that's fantastic! For those of you that are struggling to get started or motivated, please feel free to reach out to me and would recommend simply incorporating some of the rules gradually and taking steps in the right direction, this will create momentum and confidence in your abilities to create positive change! On the workouts front, have heard from many that you're ready for new weight lifting workouts, well, ask and you shall receive!
For a more advanced workout, use these two weight training workouts in place of the original 2 workouts and also feel free to rotate every 3 weeks between them - they follow more of a bodybuilding/muscle driving approach with a muscle split and more intensity and rest for each muscle group - you can further split to 3 days for more advanced routines (2 days a week, rotate between Lift A/B, super set excersies A/B and highly recommend that you take one of your days off after Lift A, before HIIT cardio as your legs will be shot):
Lift A
Warm-up: Stair Master or other steady-state cardio for 20min
2A. Leg Press (machine, not the plates leg press version which can cause injury) or Squat (Hack, Smith, or Regular)
3A. Leg Curls
3B. Hamstring Curls
Lift B
Warm-up: 2 sets of 20 Push-ups and 10 Pull-ups
1B. Seated Rows (machine)
2B. Pull Downs (machine – palms out, wide grip, don’t lean back)
3A. Dumbbell Curl to Shoulder Press (2 dumbbells)
New Great/Inspirational Articles & Books:
- Great articles/books supporting Ketogenic runs or permanent Ketogenic (burning fat for energy instead of carbs): http://www.medibolics.com/GlycemixIndexNot.htm and http://findarticles.com/p/articles/mi_m0801/is_3_72/ai_n57070044/ and huge fan of Carb Nite by John Kiefer, I'm planning to start this approach on the 10/23 and will let people know, initial Keto Run and then 6/7 days in ketogenic diet (<30-50G of carbs) and 7th day is a carb fest from 5pm-bed. Buy his book for $14.99, great stuff/solid science.
- Jonah Hill shed 30+ pounds for his roll in 21 Jump St and he is now adamant that this is his new weight and life style, he credits a visit/consultation from a prescriptive nutritionist, would imagine he had a trainer as well, though there are skeptics out there reporting potential plastic surgery.
- Have added Leucine supplementation (in addition to that found in BCAAs) - huge benefits in post-workout shake and I like this brand.
- 20 Habits of Skinny People according to MH - Aligns nicely with my rules below!
- 12 Ways to Cut Carbs - Great Substitutes (though in some cases, not aligned to rules, so be careful)
- Think your workouts/races are hard? Try Kona Ironman, humbling!
- RIP Steve Jobs, phenomenal innovator and another one taken by Cancer, the awful/in-discriminant killer. Highly inspired by his speech to Stanford graduating class.
- Not so great books - finished the two latest Diet craze books "17 Day Diet" by Dr. Mike Moreno and "Clean - The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself" by Dr. Alejandro Junger - books that are widely popular and cited by many dieters, trainers, and nutritionists these days. My findings: Despite the positive Amazon reviews, nothing really new, and wouldn't waste your time, as they're not even getting into Ketogenic or more modern drivers of weight loss and maintenance and don't consider endurance athletes or active people at all!
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